Maaaaannnnnnnnn this week was CRAY CRAY! I was really sick on Sunday which boiled over into Monday. Work was hectic and busy with a major launch and my workouts were sporadic. I was tired ALL WEEK so obviously I did not do my best to stay fully nourished and to get adequate sleep. It is necessary to get the appropriate amount of sleep and WATER! I am proof of that.
But anywho – this is my week in review and I snuck a special clip of the Blurred Lines video because while in the DR they played it OUT and Friday night at the Baltimore Chapter Alumnae Chapter of Delta Sigma Theta Sorority, Inc.’s crabfeast they turned this UP and sorors turned it OUT! I like this song – my husband can’t stand it though. It is catchy. ENJOY and keep up with me.
http://www.youtube.com/watch?v=tYy5AOKuxWs
Femme Fitale Fit Club has several challenges going this month and I am doing MY BEST to keep up along with getting in 100 miles this month *GULP* haven’t started yet (trifling I know but I will work it out).
Real quick – we do have a new contest this month called the Road ID contest. Enter to win a free Road ID valued at $35.
Monday
Under the weather.
Tuesday
Personal training session with Heather. Got it in but she took it easy on me since I was just returning back from an entire 1.5 days of NO EATING! BAD I know.
Equipment needed
Hamstring curl machine
Bench
Cable row machine
-
Lying hamstring curl
-
Walking lunges
- Step ups
- Tricep dips
- Mountain climbers
- Standing row – cable machine
- Push ups
- ab crunches
- Leg extensions
I burned some calories in those 30 minutes too. Heather wasn’t happy – she wanted me to be at 250 at least.
Disclaimer: This workout was created by a certified trainer based on my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program
Wednesday
Showed up at boot camp and got it in – but was not 100%.
We still took time to take a cute picture. All this after 1 hour of pushing it to the limits with Sanders Optimum Fitness and their awesome team!
I did burn some major calories!
Thursday
Too exhausted to get up and out by 5:15 am. I just couldn’t.
Friday
Mustered enough energy to meet Heather by 6 am to get it in.
Equipment needed
Dumbbell
Bench
Press machine
|
Exercise |
Reps |
Weight |
| Walking lunges w/ shoulder presses | 20 | 20 lbs |
| Bench chest press | 20 | 45 lbs |
| Alternating squat and single-arm bicep curl | 10 | 40 lbs |
| Squat and 2-arm bicep curls | 10 | 40 lbs |
| Burpees | 12 | NA |
| Tricep push ups | 12 | NA |
| Bench hops on floor (no bench) | 15 | NA |
| Forward lunge, single-arm shoulder press – right | 10 | 40 lbs |
| Forward lunge, single-arm shoulder press – left | 10 | 40 lbs |
| Walking lunges w/ shoulder presses | 20 | 20 lbs |
| Bench chest press | 20 | 45 lbs |
| Alternating squat and single-arm bicep curl | 10 | 40 lbs |
| Squat and 2-arm bicep curls | 10 | 40 lbs |
| Burpees | 12 | NA |
| Tricep push ups | 12 | NA |
| Bench hops on floor (no bench) | 15 | NA |
| Forward lunge, single-arm shoulder press – right | 10 | 40 lbs |
| Forward lunge, single-arm shoulder press – left | 10 | 40 lbs |
| 45 second forearm plank hold | 45 sec | NA |
|
DONE IN 30 MINUTES |
||
Disclaimer: This workout was created by a certified trainer based on my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program.
ENJOY!!!!!
Femme Fitale Fit Club
Motivating you to Firm, Fit and Fabulous!
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